Protein Sources for Vegetarian Sportspersons

• Include lentils, chickpeas, beans, tofu, tempeh, and quinoa.
• Combine different proteins to ensure all essential amino acids are consumed.

Energy Requirements and Carbohydrates

• Focus on complex carbohydrates like whole grains, brown rice, oats, and millets.
• Time carbohydrate intake around training sessions for optimal energy.

Healthy Fats

• Incorporate nuts, seeds, avocados, and olive oil for energy and health.

Micronutrients to Monitor

• Pay attention to vitamin B12, iron, calcium, and zinc.
• Consider fortified foods or supplements if needed.

Hydration and Meal Timing

• Stay hydrated and eat balanced meals/snacks throughout the day.

Sample Daily Meal Plan

• Breakfast: Oatmeal with almond butter and banana.
• Lunch: Quinoa salad with chickpeas and mixed vegetables.
• Snack: Greek yogurt with nuts.
• Dinner: Stir-fried tofu with brown rice and broccoli.

When to Consult a Specialist

• Consult a sports nutritionist for personalized advice.